The sugar and calorie content of fresh and dried fruit is the important difference between them. The drying process causes the fruit to drop extra pounds and water volume, making the sugars and nutrients more concentrated.
As a result, dried fruit incorporates more calories and sugar than fresh fruit. However, that doesn’t suggest they’re any less healthy for individuals with diabetes.
If you might have diabetes, it’s possible you’ll be wary of eating dried fruit. However, have in mind that dried fruit is usually a nutritious and diabetic-friendly snack if eaten sparsely.
Instead of a sweet bar, reach for a number of chosen dried fruits (only half a handful – e.g. 1 apricot + 2 walnuts + 2 badams) once you want something sweet? Consuming dried fruit sparsely will help maintain normal blood sugar levels.
The Best Dried Fruits to Eat – For Type 1 and Type 2 Diabetes
Some dried fruits will help control blood sugar levels. AND test says that the precise composition of nuts and dried fruits is effective in counteracting metabolic diseases comparable to type 2 diabetes. This might be as a consequence of their unique profile of macronutrients, micronutrients and other bioactive compounds.
Here is an inventory of dried fruits for individuals with diabetes:
Apricots or Khumani
Dried apricots have a low GI of 30 to 32. They also provide 2.2 grams of protein and 4.7 grams of fiber.
These tart-tasting dried fruits also provide essential nutrients comparable to vitamin A, iron, potassium, and calcium. However, individuals with diabetes should avoid canned, dried apricots with syrup.
Dates or Khajoor
Dates are tropical fruits that are available each dry and wet varieties. Dried dates contain a considerable amount of dietary fiber, which provides a sense of satiety and suppresses appetite. In addition, this iron-rich and delicious dried fruit is right for anemic diabetics.
Despite their sweetness, dates have a low to moderate glycemic index (GI), depending on the range.
One test also shows that five common forms of dates (Fara’d, Lulu, Bo Ma’an, Dabbas, and Khalas) have a low GI. Thus, when eaten sparsely, dates are protected for individuals with diabetes.
Raisins or Kishmish
1/2 cup of raisins incorporates 2.2 grams of protein and a pair of.7 grams of fiber.
It also has a GI rating of 54 to 66, making raisins a low to medium GI dried fruit. Raisins are also suitable for treating anemia and constipation.
plums
Prunes are prunes with almost 6.2 grams of fiber in a 1/2 cup serving. Because they’ve a low GI of 29 and a high fiber content, prunes are perfect for obese or obese diabetics.
Almonds or research
Despite their common label, almonds are a style of dried fruit, not actual nuts. Nevertheless, soaked almonds are a superb diabetic-friendly option with a GI rating near 0.
They are also wealthy in vitamin E and antioxidants, making them ideal for adults and kids.
panties
Each serving of dried figs incorporates 4g of fiber and 19-26g of sugar depending on the sort.
Due to its low to moderate GI, figs shouldn’t raise blood glucose levels as quickly as other high glycemic index foods. You can mix it with Greek yogurt and walnuts to attenuate the impact on the digestive tract.
Note HealthifyMe
Glycemic index of dried fruits
The glycemic index (GI) is a rating based on how slowly or quickly a food raises blood glucose levels. Foods with a high GI are digested quickly and cause large swings in blood sugar levels.
In contrast, foods with a low GI are subject to slow digestion and absorption. As such, they cause a gradual or slow rise in blood sugar and insulin levels.
When you might have diabetes, selecting foods that will not spike your blood sugar is crucial. So reach for dried fruits with a medium or low GI.
The GI scale ranges from 0 to 100. The rating is as follows:
- Low: 55 or less
- Mediocre: 56–69
- Tall: 70 or more
There could also be differences within the glycemic index of various dried fruits. Some of them are sprinkled with sugar and syrup before drying, which makes them sweeter.
They are candied fruits and infrequently have a really high GI. Other dried fruits have artificial sugar added after drying, which may change the GI value.
AND test shows that dried fruits in sugar with a high GI cause a short-term increase in energy. But then blood sugar drops quickly.
As a result, it’s possible you’ll experience a sugar crash or sudden fatigue. Therefore, people more susceptible to sugar accidents or affected by severe diabetes can only eat natural, peculiar dried fruits with a low GI.
Here is the reference GI value of varied dried fruits:
| Food | Portion size | Calorie content (range) |
|---|---|---|
| raisins | 1/2 cup | 54-66 |
| Apricots | 1/2 cup | 30-32 |
| plums | 1/2 cup | 29 |
| panties | 1/2 cup | 61 |
| almonds | 1 cup | 0 |
| Cashew nuts | 100 grams | 22 |
| Peaches | 100 grams | 35 |
| Italian nuts | 100 grams | 15 |
| Sultans | 100 grams | 51-52 |
| Dried apples | 100 grams | 29 |
| Pistachios | 100 grams | 15 |
| dates | 100mg | 63 |
According to the American Diabetes Association, an individual with diabetes can eat 45 to 60 grams of carbohydrates per day. This corresponds to 3-4 servings of carbohydrates.
For example, a typical 1/4 cup of dried fruit is 15 grams of carbohydrate, or one serving. You can include it lots in your each day meal plan so long as there isn’t a added sugar.
Note HealthifyMe
The advantages of dried fruit for diabetics
According to the present testscombining dried fruit with high GI foods improves postprandial glycemia greater than eating high GI foods alone. That’s because dried fruit tends to displace available carbohydrates. Hence, it effectively lowers the general GI of a meal.
Another test shows the power of 4 dried fruits (dates, apricots, raisins and sultanas) to cut back the glycemic response of white bread. These varieties of dried fruit lower the glycemic response by displacing half of the available carbohydrates.
Dried fruits are also good immune boosters. AND test shows that dried fruit phenolic compounds and other powerful antioxidants support immunity. Since diabetes impairs the immune system, it is useful to eat dried fruits to construct immunity.
It is at all times best to eat a wide range of fruits in all forms and colours. However, it is simple to overdo dried fruit when snacking on it. The excellent news is that HealthifyPRO CGM is usually a powerful tool for monitoring and quantifying the quantity of dried fruit that may result in an improvement or worsening of glycemic function.
In addition, because different people can have very different glycemic responses to the identical foods, CGM can provide personalized data and feedback.
Application
Dried fruit could be a superb snack for individuals with diabetes as a consequence of its long shelf life in comparison with fresh fruit.
It’s stuffed with essential vitamins, minerals, and fiber, but drying may spike up the sugar and calorie count. Therefore, if you happen to suffer from diabetes, remember to listen to portion sizes and select dried fruits with a low glycemic index.
People with diabetes must be careful when eating dried fruit. If you wish assistance on how you can include them in your food regimen, please seek the advice of HealthifyMe nutritionist.
They can aid you select one of the best options based in your individual needs. Moreover Pro nutritionist and CGM can determine whether a selected dried fruit will help maintain glycemic control.
Frequently Asked Questions (FAQ)
Q. Do dried fruits raise blood sugar?
A. Eating dried fruit sparsely is not going to cause your blood sugar to spike. Dried fruits with a low to moderate GI are best if you happen to are concerned in regards to the impact on blood sugar levels. However, dried fruits with a high GI will significantly affect blood sugar levels greater than those with a low and moderate GI. Therefore, all of it will depend on the sort and amount of dried fruit consumed.
Q. Can diabetics eat raisins?
A. Yes, individuals with diabetes can eat raisins. However, they’ve a glycemic index of 54 to 66. Therefore, consuming an excess of raisins or combining them with carbohydrate-rich foods is just not suitable for diabetes. If you eat raisins, keep your portions small, or about 1 teaspoon per day.
Q. Are dates good for diabetes?
A. Yes, dates are a superb morning or evening snack for a diabetic food regimen. However, since there are several types of dates with different GI values, it is healthier to eat them in controlled amounts. So, eat a maximum of 1 to 2 dates in a single sitting, or opened up three dates evenly throughout the day.
Q. Are cashews suitable for diabetics?
A. Cashews are a wealthy source of helpful fats for individuals with diabetes. They have a low GI of twenty-two. As such, cashews are unlikely to cause a big rise in blood sugar when consumed sparsely. However, avoid cashews in salt and other flavorings.
Q. Is dried kiwi good for diabetics?
answer The dietary value of kiwi fruit makes it a superb addition to a diabetic-friendly food regimen. It is high in fiber and has a low GI, making it a great option for individuals with diabetes. You can add dried kiwi to salads, oatmeal or smoothies.
Q. What dried fruit can individuals with type 2 diabetes eat?
A. No dried fruit is totally out of the query, even when you might have diabetes. It all comes right down to portion size. However, it’s best to decide on dried fruits with a low or moderate glycemic index. In this fashion, you will definitely minimize blood sugar spikes. Some examples of low to moderate GI dried fruits include dried apples, peaches, figs, almonds, raisins, apricots, walnuts, and cashews.
Q. Are almonds good for diabetes?
A. The GI of almonds is sort of 0 or not more than 5. This is since the small amounts of carbohydrate in almonds are primarily fiber. This is why almonds are good for diabetes.
Auxiliary sources
1. Hernández-Alonso, Pablo, Lucía Camacho-Barcia, Monica Bullo and Jordi Salas-Salvado. 2017. “Nuts and Dried Fruits: An Update on Their Beneficial Effects on Type 2 Diabetes” Nutrients 9, no. 7:673.
https://www.mdpi.com/2072-6643/9/7/673
2. Alkaabi, JM, Al-Dabbagh, B., Ahmad, S., Saadi, H.F., Gariballa, S. and Ghazali, MA (2011). Glycemic indices of 5 varieties of dates in healthy and diabetic subjects. Nutrition Diary, 1059.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112406/
3. P Dhiman, K Soni, Singh, The dietary value of dried fruits and their vital importance – a review, PharmaTutor, 2014, 2(3), 102-108
4. Zhu, R., Fan, Z., Dong, Y., Liu, M., Wang, L., and Pan, H. (2018). Postprandial glycemic responses of meals containing dried fruit in healthy adults: results from a randomized trial. Nutrients, 10(6), 694.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024783/
5. Viguiliouk, E., Jenkins, A.L., Blanco Mejia, S., Sievenpiper, J.L., and Kendall, CWC (2018). Effect of dried fruit on postprandial glycemia: a randomized trial with acute feeding. Nutrition and diabetes, 8(1), 59.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288147/
6. Chang, Sui Kiat and Alasalvar, Cesarettin and Shahidi, Fereidoon. (2016). Dried Fruit Review: Phytochemicals, Antioxidant Efficacy and Health Benefits. Journal of Functional Foods. 21. 113-132. 10.1016/j.jff.2015.11.034.
